How to lose 20 kg in a month: effective diets and exercises

Experts have compiled a huge number of diets, but not all of them can help solve the problem of being overweight without causing harm to health.The question often arises: how to lose 20 kg in a month.To do this, it is necessary to choose an effective diet, thanks to which weight will decrease even at home.At the same time, take into account that people who are overweight by 20-25 kg above normal lose weight much more easily than those who are only 5-10 kg more.

Effective diets to lose weight by 20 kg

To understand how to lose 20 kg in a month, you need to consider different diets and choose the most suitable one.Don't forget that just adjusting your diet won't do the trick.At the same time, you need to lead an active lifestyle.

For a high-protein, low-calorie diet or any other diet to be effective, follow these recommendations:

• try to increase your consumption of clean water to 8-10 glasses per day;
• stop overeating, as people with increased body weight eat about 30-50% more than the body needs;
• you must not establish strict prohibitions or restrictions;
• start communicating with like-minded people to have someone to share your results with;
• start walking more, or better yet, join a sports club.

Protein

If you need a simple but effective diet for a month minus 20 kg, pay attention to the protein option.Following this nutritional system is much easier than others, but the main thing is to strictly follow a specific diet.Its basic principles are the exclusion of all foods containing fat and carbohydrates.It turns out that you need to remove bread, pasta, sweets (including sugar), potatoes, cereals and store-bought drinks from your diet.

The diet should consist of:

• fish;
• lean meat, e.g. chicken, turkey, rabbit;
• eggs;
• dairy products with a minimum fat content, for example, milk, kefir.

Low calorie

This method aims to burn excess body fat by reducing the consumption of high-calorie foods.The diet in this case is very extensive - neither meat nor dairy products are removed from it.It is true that this diet can aggravate chronic diseases and cause dizziness, weakness and irritability.Only completely healthy women and men can use it.

With such a nutritional system, the daily routine plays an important role.Frequent and small meals relieve a strong feeling of hunger, which hinders the process of eliminating excess fat.If you decide to adhere to this weight loss system, do not eat fatty fish and meat, sugar, confectionery and bakery products made from premium flour.A daily intake of 1400-1600 kcal is required, and the strictest option is 350-700 kcal.

Allowed to use:

• no more than 200 lean meats (boiled, baked, steamed) per day;
• 1-2 pieces of eggs (boiled);
• 150 g of wholemeal roasts;
• low-fat dairy products;
• unsweetened coffee and green tea;
• fruits, berries;
• vegetable soups.

Mono-diet

How to lose 20 kg in a month is a question that many people ask, especially women who want to make their body beautiful and attractive at any cost.One way is the citrus diet, which can be classified as a mono-diet.Its features:

1. The diet, which must be followed for a month to obtain results, is very strict.
2. If we talk about contraindications, this diet is not recommended for nursing mothers, pregnant women, the elderly and those who have hypotension and problems with the gastrointestinal tract and gallbladder.
3. It is recommended that healthy people take calcium supplements.
4. Excessive low-calorie intake and hunger can make you dizzy, but with the help of citrus fruits you can give your body a break from preservatives and dyes.

Sample menu:

• Breakfast: a glass of orange/grapefruit juice, a slice of black bread.
• Lunch: grapefruit, 2 kiwis, 150 g of vegetable soup/cooked vegetables.
• Dinner: 150 g of rye bread, 2 boiled egg whites (or 120 g of lean meat), a glass of water with lemon.
• If you feel very hungry before bed, you can drink lemon water/unsweetened tea.

Diet minus 20 kg per month

To lose a lot of weight in an extremely short period of time, you need to follow a strict diet and abandon constant snacking.For a diet that will help you lose 20 kg in a month, you need to eat broccoli, apples, white cabbage and chicken fillet.Additionally, you can use the alternation rule, which involves giving up one of the three meals.In this case, they need to be removed one by one.

Menu for weight loss

First, you need to exclude sugar, spices and salt from the menu.You will need to drink at least 2 liters of water per day.When following this diet, it is recommended to avoid too much physical activity.If you feel a strong feeling of hunger, you can drink some kefir.Additionally, it is necessary to take vitamin and mineral complexes.

Menu:

• In the morning– a glass of kefir, a boiled chicken egg.
• During the day- 400-500 ml of chicken broth, boiled chicken (the skin must be removed), a glass of kefir.
• At night– 200 g of low-fat cottage cheese/glass of kefir.If necessary, you can drink coffee without milk and sugar.

How to consolidate the result

It's one thing to answer the question of how to lose 20 kg in a month, another thing is how to consolidate the result.To do this, it is necessary to practice sports, especially because exercise will help you improve your health and motivate you to continue eating healthy foods.Additionally, you will need:

• completely abandon alcohol;
• forget the word “additive”;
• drink as much water as possible;
• adjust the eating process, do not be distracted by TV and other factors.

The right way to get off the diet

To ensure that sudden weight loss and an immediate transition to the usual diet do not lead to negative health consequences, you need to exit the diet wisely.To do this, gradually add 1-2 products to your menu from the category of those that were excluded during the diet.Ideally, these are fruits and vegetables (for example, tomatoes), lean meat and dairy products with medium fat content.

You shouldn't eat fried and fatty foods!Additionally, engage in an active lifestyle – running, walking or dancing are best.

How to lose 20 kg in a month

First of all, take into account that sleeping too little or sleeping too much can make it difficult to lose weight in a month.The fact is that during sleep (from 12 pm to 4 am) the body produces 70% melatonin, a hormone that helps break down fats.Regardless of the system you choose, give up snacking!You shouldn't have cookies or bread at home;instead, store fresh or dried fruit.

Additionally, for a month, follow the following recommendations:

• do not add fat to food in the form of sauces/oils;
• cook vegetables in water, not broth;
• drink more water, exercise:
• follow your training and nutrition regimen;
• You can satisfy a strong feeling of hunger with salad and cucumber (raw, not salted).

Calorie counting

To lose weight in a month, you should eat about 1000-1400 kcal per day.To calculate the nutritional balance that will help you lose weight, you need to determine the amount of kcal per desired body weight.You should know that a man's basic metabolism is 1 kcal/1 kg of body weight per hour, and a woman's is 0.9 kcal/kg.It turns out that if the desired weight is 65 kg, then the main metabolism during the diet should be: 65 * 0.9 * 24 = 1404 kcal.

BJU

The abbreviation BJU stands for the ratio of proteins/fats/carbohydrates in the daily diet.Knowing the daily requirement, you can easily achieve the previously set target in a month.The 1:1:4 ratio is considered the norm, but in reality it is not entirely correct.To dry the body and lose weight, the ratio 5:1:2/4:2:4 is more suitable.To burn fat in a month, it is better to opt for 2-2.5/0.8-1/1.2-2.

Sports

Regardless of whether you eat honey, ham, whole grain bread or drink herbal tea, without physical exercise (at least minimal) it is almost impossible to reach your goal in a month.Before class, be sure to warm up by shaking your legs and arms, turning your head, stretching and bending over.After that, proceed to the complex:

• Press – 50 times.
• Curves – duration 15 minutes.
• Squats – 30 times.
• “Bicycle” exercise – duration 4-5 minutes.
• Run in place - raise your legs as high as possible.The duration of one approach should be about one minute.

Pros and cons of losing weight quickly

To understand how to lose 20 kg in a month and at the same time cleanse the large intestine, many try controversial methods.People use enemas, eat vegetable salads (like “Broom”), fruits, and so on.In general, the advantages of rapid weight loss are obvious, as it allows you to lose 10-20 kg in just 1 month.Thanks to special diets combined with light physical activity, you can strengthen your body for the coming summer.

The disadvantages are:

• lack of body fats, proteins, carbohydrates, vitamins, minerals;
• the digestive system and stomach begin to suffer from constant hunger;
• dizziness;
• weakness;
• nausea;
• heartburn;
• constipation;
• poor brain function;
• “circles” under the eyes;
• vision problems.